Is this enough strength training?

honkytonks85

Hi

My goal is to lose weight through a caloric deficit. I also want to use more fat stores than muscle and hence I have added strength training into my routine.

I do cardio 3-4 days a week because I love cardio and it makes me feel awesome and also has the added bonus of extra calories burned.

I do BODY PUMP which is a strength training class (low-med lots of reps) two days a week and I also body balance (which is sorta yoga/pilates/tai chi).

Do I need to add more strength to my routine for my current goals? How much benefit am I getting doing pump twice a week.

JoRocka

Strength training falls more on the "cardio" side of the scale than the strength side of the scale- but yes- it's resistance training.

I'd be a little cautious of saying "strength" but it is resistance training.

I mean- it's fine if you're goals are generic... but I mean- I would personally add a real program for lifting- but I'm a lifter. So I'm typically all about MOAR LIFTING!!! RAWRRRR

but if you just want generically healthy- on your path to weight loss- cardio and body pump will probably get you there in an <okay> fashion.

honkytonks85

Yeah I should add that I've never been overly into lifting. I find it difficult to get into. I could get into it but I am not sure on the science behind the benefits of lifting when your goal is just basically to get to a healthy weight range.

JoRocka

There are many many reasons to lift- other than "it's awesome"

Lifting and being physically stronger makes your life easier. It really does.

Many people- men and women alike are significantly happier with a body that lifts- than one that doesn't.

Not to say that people who DON"T Lift are unhappy- but you see a lot of happy repeat customers- there is "job" satisfaction that can be had with lifting- like a runners high- but different.

Biggest upside to lifting + weight loss is that you maintain muscle mass- so the weight loss isn't muscle and fat.

Becuase weight loss CAN be muscle- and if you aren't working them- often times it is- and you get to goal weight and suddenly realize you're deeply disappointed that you don't look like you thought you would- you just look like a smaller version of the fat you. Which is disappointing.

Lifting makes sure you maintain muscle and helps make sure you look good when you hit goal weight.

For women it's crucial for bone density.
For people it's important to learn how to pick things up properly and move real weight around- save you from twisting- hurting your self- or greatly reduce the likely hood of such things- because you'll (or you should) learn form.

There are a wealth of reasons.

Plus it's awesome.

jenglish712

There's more to health than the number on the scale. Weight training preserves muscle and keeps you losing fat. As Jo mentions it helps you shape your body rather than just shrink it. I know when I started losing weight I got well within healthy BMI and felt I looked the same.

Body pump is way more cardio and endurance than strength building. That's not to say for a beginner it does not add some strength but that train ends quickly.

DavPul

For your current goals it's probably fine. Like Jo said, body pump is more resistance training than strength training, but if your goals don't include getting stronger, it should work.

honkytonks85

I also wonder how much stronger you could get when eating at a deficit... as you wouldn't make gains?

DopeItUp

honkytonks85 wrote: »

I also wonder how much stronger you could get when eating at a deficit... as you wouldn't make gains?

For beginners? Much stronger. You can potentially add hundreds of pounds to your lifts while losing weight. It takes a long time (years, potentially) and a lot of work to max out your existing muscle mass.

abadvat

honkytonks85 wrote: »

I also wonder how much stronger you could get when eating at a deficit... as you wouldn't make gains?

if you stick to the above training pattern you will be fine on a deficit and notice slight increase in strength and overall fitness - the day you drift from resistance to strength training is the day the deficit starts moving towards maintenance and eventually towards a surplus (that's when you reach the donuts, pancakes and bacon heaven!).

DavPul

honkytonks85 wrote: »

I also wonder how much stronger you could get when eating at a deficit... as you wouldn't make gains?

a LOT stronger. that is, if you do an actual strength training program instead of Body Pump. you can gain quite a bit of strength at a deficit, it's muscle mass that you won't be able to put on.*



*people think strength and muscle are the same things, but they're different. related, but different. you can have one without the other.

CA_Underdog

honkytonks85 wrote: »

I also wonder how much stronger you could get when eating at a deficit... as you wouldn't make gains?

I've been on a deficit for all 4 months since I began a more rigorous lifting routine, and I can now lift as much weight with my wrist as I used to bicep curl when I began. I'm much stronger in general. Strength gain on a deficit is very possible. Gaining lean body mass on a deficit is more questionable--at least, I've been working hard, and my successes have mostly been slowing its loss or maintaining.

MeanderingMammal

honkytonks85 wrote: »

Yeah I should add that I've never been overly into lifting. I find it difficult to get into.

I share your pain, I find resistance training boring as hel, but it does serve a purpose.

I prefer to use a bodyweight programme, and build it into my running. So I'll warm up with a quick 5K out to the park, do some bodyweight work out there, then run 5K home. It's a reasonable way to build in a fairly tedious part of my programme.